Bell House Fitness – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Partition as needed. Example 20 rounds of 5-10-15, 10 rounds of 10-20-30.Read more

Bell House Fitness – CrossFit Warm-up (No Measure) Upper Body 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute Each Side 3. Wrist Stretches: 1 Minute Lower Body 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute Metcon (No Measure) 10min. For Quality 50/35 cal Bike 40 burpees 2min. Rest 10min. For Quality 50/35 Cal Row 40 alt. box step upsSTIMULUS • Getting sweaty and working the metabolic conditioning in this active recovery piece • With it being active recovery, let’s keep the intensity low and the quality high • Let’s work to keep a steady heart rate throughout the entire workout • Standard burpees here, full hip extension at the top and chest to the ground at the bottomRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) 5 Rounds: 1 Minute Box Jumps (24/20) 1 Minute Toes to Bar 1 Minute Kettlebell Swings (53/35) 1 Minute RestRead more

Bell House Fitness – CrossFit Metcon (3 Rounds for time) On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike *30 Minute Cap*Repeat from the last workout we did in the gym before we started doing home workouts. 3.17.20Read more